4,500lbs of deads. Pretty good WOD today.  Short, but good. We did some strength work on back squats, something we rarely get to do.  The trainers wanted us to focus more on form than going heavy, so I started light and worked up each set. 135 lb x 5 165 lb x 5 185 lb x 5 215 lb x 5 235 lb x 5 I felt pretty good through all of these, sinking low enough, yet being able to easily get back up.  The weight did not feel all that challenging, even on the last set.  Would be interested to see what my 1RM is here. The trainers have been doing a new format lately of a “group dynamic warm-up”.  We go through a normal warm-up, stretch, and then as a group, do some additional exercises and movements to get the heart rate going.  The purpose, from what I gather, is to get your body warm and your heart rate up so that you can immediately go into the WOD.  So far, I like it.  It feels like you can jump right into a WOD warm, rather than start cold. 5RFT: 3 deadlifts @ 90% of 1RM 20 hand-release push-ups The last time I maxed on deads, which was several months ago, I was at 375.  The heaviest weight I have done during a WOD was 275, which was also several months ago.  I am going out on a limb here and guessing I could hit 400 as a 1RM.  Without really knowing, I opted to go with 300lbs for the weight in the WOD.  Looking back, I think I should have been around 345 or 360.  I may give this a shot in another month or so to see.  Ironically, as heavy as the deadlifts were, the hand-release push-ups were the worst part. Time was 8:37.
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4,500lbs of deads.

Pretty good WOD today.  Short, but good.

We did some strength work on back squats, something we rarely get to do.  The trainers wanted us to focus more on form than going heavy, so I started light and worked up each set.

  • 135 lb x 5
  • 165 lb x 5
  • 185 lb x 5
  • 215 lb x 5
  • 235 lb x 5

I felt pretty good through all of these, sinking low enough, yet being able to easily get back up.  The weight did not feel all that challenging, even on the last set.  Would be interested to see what my 1RM is here.

The trainers have been doing a new format lately of a “group dynamic warm-up”.  We go through a normal warm-up, stretch, and then as a group, do some additional exercises and movements to get the heart rate going.  The purpose, from what I gather, is to get your body warm and your heart rate up so that you can immediately go into the WOD.  So far, I like it.  It feels like you can jump right into a WOD warm, rather than start cold.

5RFT:

  • 3 deadlifts @ 90% of 1RM
  • 20 hand-release push-ups

The last time I maxed on deads, which was several months ago, I was at 375.  The heaviest weight I have done during a WOD was 275, which was also several months ago.  I am going out on a limb here and guessing I could hit 400 as a 1RM.  Without really knowing, I opted to go with 300lbs for the weight in the WOD.  Looking back, I think I should have been around 345 or 360.  I may give this a shot in another month or so to see.  Ironically, as heavy as the deadlifts were, the hand-release push-ups were the worst part.

Time was 8:37.

17 Notes/ Hide

  1. 99pounds said: YOU IMPRESS ME! you make me wanna drive up there and WOD with you :)
  2. runningwithguts said: That is a LOT of deads!
  3. gillsquirt said: this work out is nuts. i would like to try a sip of the crossfit koolaid one of these days!
  4. ourtimetochange posted this

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